Warm up:
Active streching, 5min bike, work up to your deadlift 5 RM
Strength:
Deadlift,10 sets of 5 reps @90% 5 RM.
Stamina:
5 rounds, 10 sumo deadlift, 10 superman plung, 100m crab walk
Last push:
Run 800m, 10 KB swings, Run 600m, 20 KB swings, Run 400m, 30 KB swings, Run 200m, 40 KB swings
Core:
100 crunch, 100 Flutter Kicks, 100 Oblique Crunches
Cardio:
3 mile run as fast as you can